Vitamin K2 is a lesser-known but essential nutrient that plays a crucial role in maintaining our overall health. While most people are familiar with the benefits of vitamin K1, which is found in leafy greens and helps with blood clotting, vitamin K2 has its own unique functions in the body.
What is Vitamin K2?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that is naturally produced by bacteria in our gut. It is also found in certain animal products and fermented foods. Unlike vitamin K1, which is primarily involved in blood clotting, vitamin K2 has a more diverse range of functions in the body. There are several forms of vitamin K2, with the most common being MK-4 and MK-7.MK-4 is found in animal products such as meat and eggs, while MK-7 is found in fermented foods like natto, a traditional Japanese dish made from fermented soybeans.The Role of Vitamin K2 in Bone Health
One of the most well-known functions of vitamin K2 is its role in bone health.Vitamin K2 works alongside other nutrients like calcium and vitamin D to ensure that our bones stay strong and healthy. When we consume calcium, it needs to be transported to our bones to be utilized. Vitamin D helps with this process by increasing the absorption of calcium from our diet. However, without vitamin K2, calcium can end up being deposited in soft tissues like arteries instead of our bones. Vitamin K2 activates a protein called osteocalcin, which helps to bind calcium to our bones and teeth. This process is essential for maintaining bone density and preventing conditions like osteoporosis.
The Link Between Vitamin K2 and Heart Health
Another crucial role of vitamin K2 is its impact on heart health.Studies have shown that vitamin K2 can help prevent the buildup of calcium in our arteries, which can lead to heart disease. When calcium is not properly utilized by our bones, it can end up being deposited in our arteries, causing them to harden and narrow. This can increase the risk of heart attacks and strokes. Vitamin K2 helps to activate a protein called matrix Gla protein (MGP), which prevents calcium from being deposited in our arteries. In fact, a study published in the Journal of Nutrition found that individuals with the highest intake of vitamin K2 had a 57% lower risk of dying from heart disease compared to those with the lowest intake.
Vitamin K2 and Dental Health
Our teeth are also affected by vitamin K2. Just like our bones, our teeth require calcium for strength and structure. Vitamin K2 helps to ensure that calcium is properly utilized by activating osteocalcin, which binds calcium to our teeth. In addition, vitamin K2 has been shown to have anti-inflammatory properties, which can help to prevent gum disease and other oral health issues.The Role of Vitamin K2 in Brain Health
Emerging research has also shown that vitamin K2 may play a role in brain health.A study published in the Journal of Alzheimer's Disease found that individuals with higher levels of vitamin K2 had better cognitive function and a lower risk of developing Alzheimer's disease. Vitamin K2 may also help to protect against brain damage caused by oxidative stress. It does this by activating proteins that help to remove excess iron from the brain, which can contribute to oxidative stress and neurodegenerative diseases.
Other Benefits of Vitamin K2
In addition to its roles in bone, heart, dental, and brain health, vitamin K2 has other benefits for our overall well-being. These include:- Regulating insulin sensitivity and blood sugar levels
- Supporting immune function
- Improving skin health and reducing the appearance of wrinkles
- Reducing inflammation in the body
How to Get Enough Vitamin K2
While our bodies can produce some vitamin K2, it is still important to consume it through our diet. As mentioned earlier, fermented foods like natto are a good source of vitamin K2. Other sources include grass-fed dairy products, egg yolks, and organic meats. However, it can be challenging to get enough vitamin K2 through diet alone.This is where supplementation can be beneficial. Look for a high-quality vitamin K2 supplement that contains both MK-4 and MK-7 for optimal absorption.
